Preventative Maintenance Massage: Why you need it & how often
Preventative Maintenance Massage: Why you need it & how often

Preventative Maintenance Massage:...

Our massage therapists, practitioners, and trainers are all frequently asked how often...

Preventative Maintenance Massage: Why you need it & how often

Lifestyle

Preventative Maintenance Massage: Why you need it & how often

Our massage therapists, practitioners, and trainers are all frequently asked how often our Members should receive a massage. Is it something you only need when you’re injured? Should you get a massage a couple of times a year? The reality is there isn’t a straightforward, single answer that works for everyone, but this is the perfect time for us to discuss preventative maintenance.

How to Throw a Healthy, Clean Twist on your BBQ Menu
How to Throw a Healthy, Clean Twist on your BBQ Menu

How to Throw a Healthy, Clean Twist...

We don’t know about you, but the May long weekend oftentimes acts as our...

How to Throw a Healthy, Clean Twist on your BBQ Menu

Lifestyle

How to Throw a Healthy, Clean Twist on your BBQ Menu

We don’t know about you, but the May long weekend oftentimes acts as our unofficial start to the summer, and, with that, usually comes a BBQ or two with friends and family. But we also know that you’ve been so great about your diet so far this year and you don’t want to lose that momentum and throw your progress out the window just for a few classic BBQ favourites. That’s why we’re here with 10 ideas to help you keep your BBQ clean and not set you back. 

You and Your Pelvic Floor: What You Need to Know
You and Your Pelvic Floor: What You Need to Know

You and Your Pelvic Floor: What You...

The muscles of the pelvic floor, how they function, and their importance seems to be...

You and Your Pelvic Floor: What You Need to Know

Lifestyle

You and Your Pelvic Floor: What You Need to Know

The muscles of the pelvic floor, how they function, and their importance seems to be all over the media lately. The fitness and wellness industry loves to latch onto some part of the body or some dietary fad, and make everything we do centre around that one thing until the next hot, marketable trend appears on the scene.

The Truth Behind the Keto Diet
The Truth Behind the Keto Diet

The Truth Behind the Keto Diet

Over the last couple of years, trendsetters, famous actors, and popular food and...

The Truth Behind the Keto Diet

Lifestyle

The Truth Behind the Keto Diet

Over the last couple of years, trendsetters, famous actors, and popular food and nutrition blogs have all highlighted different types of low-carb/high-fat diets, including Paleo, South Beach, and Atkins, but no diet has caught fire quite like the keto diet...

Putting the Spring in your Cycling!
Putting the Spring in your Cycling!

Putting the Spring in your Cycling!

Spring is finally here. The roads are clear enough to dust off our skinny bikes and...

Putting the Spring in your Cycling!

Lifestyle

Putting the Spring in your Cycling!

Spring is finally here. The roads are clear enough to dust off our skinny bikes and head north for some longer training rides. Whether you're currently increasing your riding volume for fitness reasons, to see more of the beautiful countryside, to contemplate an autumn cycling event or - like me - to prepare for the RTCC, there are so many important things to remember and consider.

The 20-Minute Rule for Mobility
The 20-Minute Rule for Mobility

The 20-Minute Rule for Mobility

Chairs have become the biggest rival to pain free movement: hips shorten, glutes...

The 20-Minute Rule for Mobility

Lifestyle

The 20-Minute Rule for Mobility

Chairs have become the biggest rival to pain free movement: hips shorten, glutes deactivate, hamstrings press together, back begins to round, core disengages, and head sits foward. It's no wonder we often experience back pain, shoulder pain, hip pain, and carpal tunnel agony after sitting on a plane, in a car, or at a desk at work. As hard as we may try, we can't avoid sitting. So, how can we fix this? Enter the 20-minute rule...

The GYROTONIC Method: How could it help you?
The GYROTONIC Method: How could it help you?

The GYROTONIC Method: How could it...

Have you hit a wall with your workouts? Are you struggling to rehab a lingering injury?...

The GYROTONIC Method: How could it help you?

Lifestyle

The GYROTONIC Method: How could it help you?

Have you hit a wall with your workouts? Are you struggling to rehab a lingering injury? Do you simply want a new exercise to add to your regular routine? It might be time for you to integrate a new form of movement – one that will improve your range of motion, strength, and balance. Enter, the Gyrotonic method.

Bracing & Shockwave Therapy at our Clinics
Bracing & Shockwave Therapy at our Clinics

Bracing & Shockwave Therapy at our...

Members visit our Clinics for a number of reasons: whether they've been recently...

Bracing & Shockwave Therapy at our Clinics

Lifestyle

Bracing & Shockwave Therapy at our Clinics

Members visit our Clinics for a number of reasons: whether they've been recently injured, they're suffering from regular aches and pains, or they need treatment to help with a chronic condition. Two of the most common ailments we see at the Clinics are ligament and tendon injuries.

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre
The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

The Enbridge Ride to Conquer...

We're pleased to announce that The Cambridge Group of Clubs is this year's...

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

Lifestyle

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

We're pleased to announce that The Cambridge Group of Clubs is this year's official Health & Wellness Sponsor for the Enbridge Ride to Conquer Cancer benefitting the Princess Margaret Cancer Centre, now in its twelfth year.

Spring Clean Your Fitness Routine
Spring Clean Your Fitness Routine

Spring Clean Your Fitness Routine

Spring is finally here! After a long, cold winter, it's pretty exciting to get...

Spring Clean Your Fitness Routine

Lifestyle

Spring Clean Your Fitness Routine

Spring is finally here! After a long, cold winter, it's pretty exciting to get outside again and experience new life. The birds are singing, the sun is warm, and the trees are starting to bud! During the winter months, a lot of us tend to hibernate, which leads to a lack of motivation around our wellness routine - that may mean we eat more calories, partake in fewer workouts, or spend more time with the TV and Netflix.

Refreshing for Spring: Supporting Your Liver through the Seasonal Transition
Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

Refreshing for Spring: Supporting...

Spring is a time of reset and rebirth; it is when we shed our winter layers, transition...

Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

Lifestyle

Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

Spring is a time of reset and rebirth; it is when we shed our winter layers, transition from nesting and resting to spending more time outdoors being active and enjoying the extra hours of sunlight. In order to achieve and maintain optimal health during this transitional season, it is important to align ourselves with the changing climate by making the appropriate shifts in diet and lifestyle.

5 Minutes with Meg: Surprises
5 Minutes with Meg: Surprises

5 Minutes with Meg: Surprises

I've been thinking a lot about...the power of the unexpected. We spend - I think -...

5 Minutes with Meg: Surprises

Lifestyle

5 Minutes with Meg: Surprises

I've been thinking a lot about...the power of the unexpected. We spend - I think - too much time focused on the future and not enough time engaged in the journey. There's lots of evidence to suggest living more of your life in the moment leads to a richer, healthier, more fulfilled life. But I digress.

Tyler's Tips for Preparing for an Upcoming Marathon
Tyler's Tips for Preparing for an Upcoming Marathon

Tyler's Tips for Preparing for an...

It’s that time of year again. The snow is finally behind us – we hope!...

Tyler's Tips for Preparing for an Upcoming Marathon

Lifestyle

Tyler's Tips for Preparing for an Upcoming Marathon

It’s that time of year again. The snow is finally behind us – we hope! – and we’re getting ready to take our workouts back outside. And, for the Cambridge Club’s squash professional Tyler Hamilton, it’s not a moment too soon, as he begins the final stages of his preparation for April’s Boston Marathon.

Molecular You: What you need to know about the Sport Medicine Clinic's new program
Molecular You: What you need to know about the Sport Medicine Clinic's new program

Molecular You: What you need to...

What if we set our goals based on the scientific evidence of our body’s needs?...

Molecular You: What you need to know about the Sport Medicine Clinic's new program

Lifestyle

Molecular You: What you need to know about the Sport Medicine Clinic's new program

What if we set our goals based on the scientific evidence of our body’s needs? What if we checked our biochemistry to see what was out of whack and needed fixing first? Wouldn’t there be more incentive to stick to our goals if we knew that we could improve our performance, address a nutritional deficiency, or mitigate specific risks?

Superior Smoothie Options are Closer than you Think...
Superior Smoothie Options are Closer than you Think...

Superior Smoothie Options are...

At the beginning of February, the Adelaide Club launched their brand-new smoothie menu....

Superior Smoothie Options are Closer than you Think...

Lifestyle

Superior Smoothie Options are Closer than you Think...

At the beginning of February, the Adelaide Club launched their brand-new smoothie menu. Featuring 5 nutrient dense smoothies that make it convenient for Members to maximize their workout efforts, the HUB’s new menu was designed to fuel happy and healthy Club Members. By elevating the smoothie menu, the HUB now supports the nutritional demands of the Adelaide Club’s Members, enriching their experience at the Club.

Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help
Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help

Migraines, Headaches, &...

Cranial osteopathy is a subtle treatment using a very light touch to "listen"...

Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help

Lifestyle

Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help

Cranial osteopathy is a subtle treatment using a very light touch to "listen" to the messages communicated by the body, pinpointing areas of dysfunction and restriction which, in turn, contribute to compromised functioning of the body. This treatment can benefit those suffering from: headaches, migraines, concussions, stress, anxiety, and depression, among others.

Brian Scudamore: WTF?! (Willing to Fail)
Brian Scudamore: WTF?! (Willing to Fail)

Brian Scudamore: WTF?! (Willing to...

Brian Scudamore is the founder and CEO of O2E Brands, the parent company of...

Brian Scudamore: WTF?! (Willing to Fail)

Lifestyle

Brian Scudamore: WTF?! (Willing to Fail)

Brian Scudamore is the founder and CEO of O2E Brands, the parent company of 1-800-GOT-JUNK?, WOW 1 DAY PAINTING, You Move Me, and Shack Shine - and the next speaker to be featured at The Cambridge Club's Speaker Series on Wednesday, February 27th. 

5 Minutes with Meg: Your Heart
5 Minutes with Meg: Your Heart

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment....

5 Minutes with Meg: Your Heart

Lifestyle

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment. And how high intensity interval training positively impacts both. Many love to lift... many love to go for long runs... dance like no one's watching... But how often do we ensure we're driving our heart rate up high enough that we can't sustain the pace for longer than 30-90 seconds?

Finally, Canada has a new and improved Food Guide!
Finally, Canada has a new and improved Food Guide!

Finally, Canada has a new and...

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over...

Finally, Canada has a new and improved Food Guide!

Lifestyle

Finally, Canada has a new and improved Food Guide!

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over the years, the food guide has seen minor updates and changes, but this is, by far, the biggest change we have seen since 2007, with the new guide better reflecting today's society.

A Mom's Journey Back to the Gym
A Mom's Journey Back to the Gym

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other...

A Mom's Journey Back to the Gym

Lifestyle

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other parents, that she never had "me" time in the evenings and wanted to get back into the gym. So, she returned to the Adelaide Club in 2017, adding midday workouts to her schedule. Originally drawn to the Club because of its stellar downtown location, she has stayed because of the Club's wonderful Members, finding a great under and over 30 crowd to connect with.

Molecular You: What you need to know about the Sport Medicine Clinic's new program

Posted: Mar 11, 2019

Every year we make lofty goals. We resolve to lose weight, eat less sugar, or exercise more. More often than not, we fail to keep our resolutions. Often our goals are simply too broad or too unattainable and, by March, we’re left questioning whether we really have it in us to achieve them. From there, it’s easy to rationalize dropping and forgetting your goals.

What if we set our goals based on the scientific evidence of our body’s needs instead? What if we checked our biochemistry to see what was out of whack and needed fixing first? Wouldn’t there be more incentive to stick to our goals if we knew that we could improve our performance, address a nutritional deficiency, or mitigate specific risks?

What is a personalized nutrition and fitness assessment?

Personalized nutrition and fitness assessments look at a diverse range of blood markers to give insights into your current health, inherited risks, and early warning signs. It brings together metabolites, proteins, nutrients, toxins, and genetics to give a dynamic, integrated view of your health. The real value is the translation of this biomarker data into specific recommendations to optimize your health. This takes the form of a personalized nutrition and fitness plan and a tracker app to monitor your progress.

Is this the same as genetic testing?

In short, no. We assume you’ve heard of 23andMe genetic testing. The market is now crowded with products offering insights into athletic potential or nutritional needs based purely on genetic data. What many do not realize is that genetic testing can only tell you about your inherited risks and traits; it cannot tell you about your current state of health, only biomarker testing can do that.

What is personalized nutrition?

To understand your current dietary needs, and whether you would benefit from any supplements, you need to look at the whole picture. Your metabolites, proteins, nutrients, genetics, current dietary intake, and any health conditions. Personalized nutrition takes an integrated view of your current health profile, any nutritional deficiencies or excessive levels of vitamins or minerals, and results in an individual nutrition and supplement plan based on your needs.

---

“With this assessment, we are able to identify nutritional deficiencies and metabolic imbalances, and assess if your diet and exercise regime are optimal for you. Based on these results, we create a plan unique to you and your goals: whether it be improving athletic performance, overall health or preventing disease in future.” – Melissa Cugliari

---

What can biomarker testing reveal about your exercise regime?

Through in-depth analysis of the amino acids, proteins, and metabolites in your blood, biomarker testing can show the effects of your current exercise regime. Other blood markers will reflect the level of training achieved over the long term (long term adaptation). Based on your results, there may be recommendations for changes in intensity, the relative mix of aerobic vs strength, duration or time of day for training. Testing may also identify overtraining or pinpoint underlying factors contributing to injuries or inflammation.

How can biomarker testing improve your athletic performance?

One area where people vary considerably is their ability to switch between fats and sugar (glucose) efficiently, for energy use. This is known as fuel utilization or metabolic flexibility. We can improve our metabolic flexibility with specific exercise recommendations.

Some people are unable to use fats efficiently. This means that endurance exercise such as marathon running, may be more challenging. These people might be advised to avoid high glycemic foods or to exercise in a fasted state.

Some people cannot use sugar efficiently. This means that explosive or high intensity exercise will suffer. These people might be advised to eat at least 2 hours before exercise and to train in intervals that periodically reach above 80% intensity.

Competitive cyclists are an example of a group that practice fasted training to improve their fat burning capabilities. In doing so, they build up their glucose stores. This means that their bodies will primarily use fats for energy during training. As a result, when they race, or go over an 80% intensity level, their bodies will have more glucose available to switch to as an energy source when needed.

How does this translate into personal goals and resolutions?

Data can be overwhelming unless it is translated into insights and specific recommendations. Personalized health assessments turn biomarker results into detailed personal nutrition and fitness plans. There may be nutritional deficiencies to address, health risks that can be mitigated through diet or exercise, or insights for taking your health and fitness to the next level. Goals can be hard to stick to when there is no measurable impact. Having a date set for a re-test can offer that motivation and tangible results.

Make sure your goals are based on science this year

Before you get too far into the year, consider finding out what actually needs fixing in your body. It will be a lot easier to stick to your goals if you know that you are addressing specific nutritional and athletic requirements.

Find out more about Molecular You health assessments here. If you have any questions about this new program, please contact Dr. Melissa Cugliari.

Print